Tag Archives: mental health

The Role of Resilience after Setbacks

Reslience After Setbacks Blog Image

Health scares, forgotten deadlines, missed promotions, and failed classes are just a few of the unexpected setbacks that life can toss our way; and most of us have or will encounter some sort of setback in life. These obstacles can be disheartening at best. At worst after facing an obstacle or multiple obstacles, we may feel like we have no control and resign to accepting the failure as permanent. We may feel depressed, angry, defeated, frustrated, experience a depleted sense of self-worth, or even all of those at once.

While they may skew our outlook temporarily, learning how to constructively deal with setbacks and other obstacles can actually improve psychological health by helping to build resilience. This resilience not only helps us bounce back from failures and defeats, but helps us thrive in future efforts.

Risk and Reward vs. Fear of Failure

Risk and reward seem like they go hand-in-hand with fast-paced military life, and service members are often thought to be fearless. When we’re successful at something we took a risk on—whether a difficult mission or an advancement exam that took months to prepare for—our brains release a chemical signal called dopamine that makes us feel good. This builds our confidence and contributes to more success. Unfortunately, it can also impact our ability to handle failure1.

After a major setback or series of repeated ones, just the thought of failing at something can be discouraging and can ignite fear. Fear is an understandable feeling, but it often prevents us from taking the risk of trying again because our brains begin to associate that risk with a threat, leading to avoidance. Courage gives us the mental and moral strength to move forward even when facing challenges. It is honesty about fears, willingness to be vulnerable, the desire to succeed and the preparation for a potential failure. Engaging in courageous acts helps break down fears. Avoiding risks may seem like the best way to avoid failure, but the reality is that you fail at anything you don’t try.

Self-Care for Setbacks

Failure after taking a risk doesn’t have to signal the end of your effort. In fact, failure can breed some of our most creative moments that can lead us back to the rewards of success. Here are some ways to productively deal with setbacks:

  • Take a step back. Naturally, after dealing with a setback, you will want to replay it, figure out what went wrong, and fix it. Just as illnesses or injuries need time to heal, so do you after encountering an obstacle. Take the time you need to process what has happened, but try not to ruminate and cause yourself additional stress. Utilizing a breathing exercise can help you stay relaxed.
  • Take ownership without blame. Once you have dealt with a setback, acknowledge it and own it. Blame is a common response to a setback, but transferring the responsibility, whether to yourself or to someone else, will not eliminate or change the situation, and it may discourage you from trying to find solutions. Journaling is a great outlet to express and understand stress, increase self-confidence, boost mood and let go of negative thoughts after dealing with a setback.
  • Find support. Looking to the family, friends, and shipmates who you trust can help you feel better when dealing with setbacks. Encouragement from those you are connected to can be reassuring during times of disappointment. Also, spirituality helps many people feel motivated to persevere, and it can help you recognize your purpose and understand the potential reasons that a situation did not work out as you wanted it to. Chaplains can help you explore spiritual factors when dealing with disappointment and uncertainty from setbacks.
  • Regain control. While certain factors that caused a setback may be unrelated to your actions, remember that you still have control. Being able to face setbacks and understand how you can apply lessons learned in the future is empowering. Try making a list of your proudest accomplishments or your favorite personal attributes to remind yourself that you have the ability to succeed and are not defined by your current circumstances.

Bouncing Back

While setbacks are disheartening, they can be a catalyst for progress. Maintaining positive thoughts after facing an obstacle can help you better navigate stress and feel encouraged to accomplish potential goals. Engaging in self-care after a setback can alleviate stress and frustration. And getting SMART about your future goals can help prevent future setbacks.

Take some time after encountering a setback to avoid rushing into finding solutions before thinking through the options. Acknowledge the setback and realize that many factors may have contributed to it. Lean on friends, family, and shipmates for support, and remember that spirituality can be helpful for understanding purpose after a setback. Keep your cool after a setback to response positively and feel empowered to make needed changes for future opportunities. And always remember that even taking a risk is a sign of courage. If things didn’t go your way this time, don’t feel defeated. See a setback as an opportunity to learn and grow. Even if you have failed, remember the words of Robert Louis Stevenson: “Don’t judge each day by the harvest you reap but by the seeds that you plant.”

Nutrition’s Role in Building Resilience

2017 FITmas_Nurtition_v2

Editor’s Note: The following is a guest blog provided courtesy of the Real Warriors Campaign. Navy Suicide Prevention Branch is a proud partner of the Real Warriors Campaign. To learn more, visit www.realwarriors.net.

Proper nutrition is vital to maintaining good health and mission readiness.1 In this article, you will find tips on making healthy food choices, whether at home or while deployed. You can also help boost the resilience of your whole family by sharing these tips with loved ones.

Why Nutrition is Important

One of the most important drivers of good physical and psychological health is what we eat.2 Food provides the energy and nutrients you need to be healthy. Nutrients include:3

  • Proteins (e.g. fish, chicken, beans)
  • Carbohydrates (e.g., bread, fruits, vegetables)
  • Fats (e.g., walnuts, olive oils)
  • Vitamins (e.g., vitamin D, folic acid)
  • Minerals (e.g., potassium, calcium)
  • Water

In short, healthy food is really fuel for the body. This fuel is key to your physical and mental performance, and helps maintain emotional control during field operations.4 Beyond performance, nutrition also plays an important role in protecting overall health throughout a lifetime. A diet rich in whole grains, lean protein, fruits, vegetables and low-fat dairy products helps lower the risk of certain diseases such as diabetes.3

Nutrition Tips

While healthy food options may be limited while deployed, the military has long understood the role of nutrition for service members. The military is continually working on improving the food supply for deployed warriors such as introducing the Unitized Group Ration–Express, a nutritionally complete meal-in-a-box group ration, and re-assigning some dietitians at dining facilities to implement education programs and food selection recommendations.If you are deployed, keep these helpful nutrition tips in mind:

  • To boost energy, consume complex carbohydrates such as fruits and whole grain bread
  • To meet the demand for increased energy needs in the field, increase your intake of food to prevent fatigue
  • To meet the need for increased energy in cold weather and at high altitudes, try to eat healthy, nutritious snacks in between meals and drink more than your thirst may dictate since the sensation does not keep pace with water loss.
  • Drink plenty of fluids to avoid dehydration; even mild dehydration can reduce your physical and mental performance

While home, and when possible while deployed, the following daily nutrition recommendations are important to keep in mind:1,5

Fruits and vegetables Eat at least 3 – 5 servings of colorful vegetables and 2 or more servings of fruit each day.
Grains Aim for 6 or more servings of whole grain products each day.
Fiber 20 – 35 grams of dietary fiber are recommended daily, although a low-fiber diet may be preferred during some operations.
Dairy Aim to have 3 cups of low-fat dairy products, including milk, yogurt and cheese, each day.
Meat/beans Eat 7 ounces of meat or beans (legumes) each day, with lean or low-fat choices that are heavy on fish, beans, peas, nuts and seeds.

In addition to these food groups, research is also uncovering the importance of omega-3 fatty acids to a healthy diet. Omega-3 fatty acids have been linked to decreased risk of heart disease, certain cancers, circulatory problems and high blood pressure. Researchers have also linked omega-3 deficiencies with increased risk of depression or other psychological health concerns. Some studies indicate that supplements provided to warriors who have low levels of omega-3s might provide a significant boost in their mood and additional resistance to stress.1 Seafood, including oily ocean fish such as salmon, tuna, sardines and mackerel, are among the richest fish sources of DHA, one of the most efficient forms of omega-3 fatty acids. While there is no official recommendation on a recommended daily allowance for omega-3, dietary guidelines call for increasing the amount of seafood consumed as part of a healthy eating pattern.6

What Line Leaders Can Do

As a line leader, it is important to stay informed about your service’s nutrition programs. It is also important to educate units about nutrition using guidance from each respective service.1 Finally, you should provide a model for healthy eating behavior and encourage everyone to make nutrition choices that help build resilience and contribute to mission success.

Additional Resources


1Scott Montain, Christina Carvey and Mark Stephens. “Nutritional Fitness” [PDF 4.65MB], Total Force Fitness for the 21st Century, Supplement to Military Medicine-Volume 175. Published August 2010.
2The Nutrition Source, Harvard School of Public Health. Last accessed Aug. 20, 2014.
3Nutrition, MedLine Plus, National Institutes of Health. Last accessed Aug. 20, 2014.
4Module 6: High Caliber Nutrition in the Field [PDF 1.10MB], U.S. Army Public Health Command (Provisional). Last accessed Aug. 20, 2014.
5Patricia A. Deuster and others. “Sustaining Health for the Long-Term Warfighter” [PDF 451KB], The Warfighter Nutrition Guide, Uniformed Services University of the Health Sciences. Last accessed Aug. 20, 2014.
6Covington, Maggie. “Omega-3 Fatty Acids,” American Family Physician. Published July 1, 2004.
7Health Consequences, Overweight & Obesity, Centers for Disease Control & Prevention.

Fueling Your Body and Mind with Food

Fueling Your Body and Mind With Food_blog image

The relationship between food and health is complex. The foods we eat have a chemical effect on the brain and impact how we feel. Eating processed foods—from nutritional supplements like protein powders to combo meals from your favorite drive-thru—can keep your body from accessing the beneficial nutrients it needs to help you feel and perform your best. Why is this? Many of the essential and naturally occurring nutrients are stripped, altered or replaced during processing. This includes fiber, phytonutrients and other healthy compounds.

Current studies show that a balanced diet that is high in fruits, vegetables, whole grains and lean protein promotes optimal health and better mood. These whole foods are made of vitamins and minerals that are broken down during digestion, making them available for the body to use as energy and for essential processes like cellular repair. When essential components are missing, we experience a decline in energy, alertness and mood.

Supplement vs. Whole Food

Supplements typically use artificial or synthetic vitamins and minerals, which may not offer the same benefits as whole foods. The human body is designed to recognize natural and whole ingredients, so it isn’t able to utilize the man-made vitamins and minerals as effectively.

Many supplements isolate particular nutrients and leave out essentials that the body would otherwise use if the food was consumed in its natural form. Take whey protein powder supplements for example. While this milk-based protein produces a rapid increase in amino acids needed for muscle growth and repair, casein protein can also help prevent muscle breakdown (which in turn, supports growth). Where do both whey and casein naturally occur? In milk! In general, service members consume enough protein through their food and don’t actually need to supplement their protein intake.

Comfort Food vs. Whole Food

Our mood often influences what we eat, but what we eat can also influence our mood. Consider these scenarios:

  • Two Sailors are experiencing similar stressors. They’re in the midst of preparing for permanent change of station (PCS) moves that are causing a lot of strain in their households and on their wallets. At work, they’re both hit with short-fused tasks that their current supervisors are keeping close watch on, in addition to the other things they have to get done.
  • When Sailor A gets home, tired and frustrated, he reaches for cookies, potato chips and a soda and heads to the couch. He starts to get his mind off of everything, but about 20 minutes later he’s back to feeling drained and irritated.
  • When Sailor B gets home, tired and frustrated, he goes for some leftover grilled chicken and vegetables in the refrigerator and a glass of water. His problems don’t go away after he eats, but he’s able to regroup and shift focus to the things he can get done at home to support the move without feeling angry or annoyed.

Why the different outcomes? The comfort foods Sailor A went for are highly processed, high in added sugar and fat, and low in nutrients. While they may have an emotional appeal (especially if they were his go-to comforts as children) those effects wore off quickly. The vitamins and nutrients he needed to rebalance his mood, such as serotonin, were missing or less effective because they were in a man-made form that wasn’t as accessible to his body. This emotional rollercoaster can increase feelings of anxiety, depression and fatigue, causing the craving cycle to begin again. Sailor B got the benefits of serotonin, boosting his mood and giving him the energy to do something productive. Not only did he get his mind off of his day, but he’ll sleep better and be more focused and alert.

How to make changes

Eating healthy or healthier doesn’t have to be difficult or expensive. Here are a few ways to make the switch to whole or less processed foods:

  • Re-think fast food. For a quick and healthy meal, opt for a rotisserie chicken at your local grocery store, a salad and fresh fruit.
  • Shop the perimeter of your grocery store for fresh meats and produce. Most frozen food is good too; just skip items with gravies and sauces. Living in the barracks? Check out these tips to eat healthy while saving time, space and money.
  • Swap out your sugary snack stash for your favorite fresh fruits and vegetables; the original comfort foods. Pair them with 10-15 nuts or a tablespoon peanut butter or other healthy spread.
  • If going for a processed food (something that comes in a bag, box, container or package), aim for five ingredients or less. Watch out for high-fructose corn syrup and other hidden sugars.

Talk to your Health Promotions Office or Registered Dietitians (RD/N) office for more information and resources.

LT Pamela Gregory, OPNAV N17 Nutrition Program Manager, is a Registered Dietitian with nine years’ experience in counseling a wide variety of clientele on nutrition and health-related diseases/ topics. LT Gregory uses a functional nutrition approach to assist clients in their treatment phase.


  1. (2015, Aug. 31). Is Whey Protein the way to go? Retrieved Jun. 21, 2017, from http://hprc-online.org/dietary-supplements/hprc-articles/is-whey-protein-helpful-to-optimize-performance.
  2. (2014, Jan. 2 ). Can Food Affect Your Mood. Retrieved Jun. 21, 2017, from http://articles.mercola.com/sites/articles/archive/2014/01/02/food-affects-mood.aspx
  3. (2012, Jan. 1) Journal of Food Science, 77 PP R11-R24.
  4. (1999). Impact of Processing on Food Safety. Advances in Experimental Medicine and Biology, 459 PP 99-106.

5 Small ACTs to Help You Chill Out

Principles of Resilience_v4 copy

Whether it’s strain and pressure within your unit as you work long hours to prepare for deployment, a disagreement with your spouse over something trivial that boils over, or a seemingly innocent debate with a friend that goes the wrong way, we can all expect to be blindsided by heated moments. Your reactions come quickly and before you know it, your heart is racing, your face is red and you’re saying the first thing that comes to mind (and that thing may not necessarily help the situation).

While disagreement and tension are normal and can even contribute to strengthening relationships, they can surely leave their mark if not carefully addressed. Unchecked anger and unresolved issues can fester, impacting the individuals directly involved, other colleagues or family members, and the mission at-hand. By taking a moment to be proactive, you can help to keep the pot from boiling over by exploring strategies to defuse intense situations.

Just in time for warmer weather and Mental Health Month, here are 5 Small ACTs to help you chill out:

Push Pause. The moment you see potential for a situation or conversation to escalate, call a time out. A lengthy explanation isn’t needed; just step back and offer to address things once all parties involved have had a chance to clear their heads and approach the problem calmly. Even if it’s just five minutes, creating some space between yourself and the issue can help you get a grasp on how you feel, what’s truly important and how you can work with others to move forward.

Breathe. This simple act is often taken for granted, but is an important first step in trying to get your emotional and physiological responses in check when the tension is rising. Taking a deep breath (two to three second inhale and exhale) can help to induce calm in the midst of calamity. If you have a few moments to yourself and can find a quiet space, try this Quick Fix Breathing Exercise or check out the exercises on the National Center for Telehealth and Technology’s Breathe2Relax app.

Laugh. Laughter can help thwart the release of stress hormones, kick-starting the production of hormones that are responsible for positively balancing your mood and promoting relaxation. Look at a funny GIF, head to your favorite blog or talk to someone who knows how to bring a smile to your face. A quick laugh can help you change the channel if you’re focused on a negative situation and enable you to approach a solution with a smile :).

Hit the gym, the track or the trails. You may find that your most productive days in the gym or your best run happen when you need to vent some frustration. Building exercise into your daily routine can help to burn negativity and rewire your brain after tense times. Whether it’s a run with a friend or mentor, weightlifting, interval training or yoga, turn to your favorite fitness regimen to maximize the mood-boost.

Communicate. If your situation involves conflict with another person, addressing it directly can lead to finding some common ground and getting things back on track sooner. Staying silent may only feed your emotions, leading to continued drama. When talking it out, try to use a neutral tone, make eye contact and explain how you perceived the issue or what led to the misunderstanding from your perspective. State that you would like to find a resolution that works for all parties involved (which may include compromising), and then actively listen to the other person or people involved. Instead of listening with the intent to dispute, make a point or interrupt, actually hear and process what the person is saying to you. Then restate it back in your own words to ensure that you have an understanding. Clarify whenever necessary and allow for natural silence, even when it may feel awkward. This will enable you to respond appropriately and meaningfully, minimizing the potential for a heated exchange. Other forms of communication may help you chill out by expressing your feelings, including journaling or speaking with a neutral person, such as a peer support advocate.

Before you land in your next heated moment, take some time to acknowledge what actions, words, topics or gestures are most likely to provoke you. Then note how you may react when these buttons are pushed. Taking this honest look at yourself proactively can help you keep off-the-cuff reactions at bay, enabling you to navigate issues calmly, learn from them and move forward. You may not be able to control others’ behavior or external situations, but with a little prep you can control your responses to them.

BONUS: Anger affecting your daily life? Check out this article from our partners at Real Warriors to help you identify your signs of anger and learn to navigate them in a healthy way. For more information on the Real Warriors campaign, visit www.realwarriors.net.

Don’t Give Up, Get SMART

Sun up to sun up, NMCB 3 demonstrates commitment to preventing sexual assault

The holiday season and the first month of 2017 are behind us, and store shelves are now overflowing with heart shaped chocolates and cards. This may put you in a frame of mind to think about the relationships in your life, but what about your relationship with yourself? By this time your New Year’s resolutions may be starting to give way to work or family demands (or both), draining your motivation and dampening your outlook. Rather than shrugging it off and disappointedly telling yourself that you can try again next year for the umpteenth year in a row, put a little thought into how you can get back on track. Ask yourself not only what you want to accomplish, but by when, how you’ll do it and how you’ll track it, and why you’re doing it. In other words, it’s time to get SMART:

Specific: Getting specific with your goals can help motivate action, upping your chances of success. For example, if your original New Year’s resolution was to read more—one of this year’s most popular resolutions[1]—optimize that goal by defining exactly what you’re working toward. “I will read one book per month” is a specific goal (and one that can help you strengthen your self-care routine too).

Measurable: You can track your progress toward reading because you’ve identified a quantity (in the above case, aiming for one book each month). Measurable goals can help move you in the right direction by keeping you motivated and aware, and helping you define achievement or reassess your approach.

Attainable: Set yourself up for success by making sure you have the right resources in place to achieve your resolution, including the right environment and mindset. If one of your resolutions is to eat two to three more servings of fruits and vegetables a day this year, are you willing to make these foods more accessible than the less healthy options in your kitchen or snack stash at work? Repeat your goal to yourself out loud, starting with “I will….” If you feel more committed to the idea but not the steps that you’ve outlined to get there, reassess. An attainable goal is one that may take some work, but through dedication and accountability can be achieved.

Realistic: It’s good to have high goals, but training for a marathon in one month when you have never run before is unrealistic and may be unhealthy. By taking into account your timeframe, resources, mindset and priorities; you can tweak this goal to work for you, rather than against you. To say “I will run my 1st marathon by December 2017” may be more realistic and attainable. Remember, there’s no benefit in sacrificing one area of your health (mental or physical) for another.

Timely: Anchor your goals within a time frame so that you can define success and stay accountable. Sometimes our best work is completed under a deadline, but remember, the other SMART rules apply (hint: attainable and realistic)!

Setting bite-sized SMART goals can help you achieve your overall resolution by making it easier to see progress and building healthier habits.  Examples may include:

  • I will swap one cup of coffee for eight ounces of water each day for one month.
  • I will walk one mile per day for two weeks and add one-quarter mile every two weeks.
  • I will deposit $25 each week into an Individual Retirement Account (a goal that you can automate for guaranteed success).

For accountability, keep a daily log to track your progress and setbacks (especially helpful if journaling is one of your resolutions). Setbacks are inevitable, so keep them in perspective – some days will be more challenging than others and you’re doing this to better yourself, not belittle yourself. You can also get an accountability partner with similar goals so that you can keep each other motivated and stay strong together. Don’t forget to celebrate successes big or small, but do so in a way that doesn’t conflict with your progress. Rewarding yourself with a chocolate cake for reaching a weight loss milestone won’t help your waistline in the long run and may lead to guilt.

Make 2017 your year to make things happen. Work SMARTer, not harder!

About the Author

LT Pamela Gregory, OPNAV N17 Nutrition Program Manager, is a Registered Dietitian with nine years’ experience in counseling a wide variety of clientele on nutrition and health-related diseases/ topics. LT Gregory uses a functional nutrition approach to assist clients in their treatment phase.

[1] http://www.nbcnews.com/business/consumer/2017-new-year-s-resolutions-most-popular-how-stick-them-n701891